Tai chi is an ancient practice originating in China that has gained popularity as a beneficial form of exercise in Western society. Originally a self-defense martial art, tai chi replaces resistance and aggression with self-awareness, redirection and yielding to resistance to achieve postural strength and balance. SilverSneakers EnerChi applies tai chi principles in the SilverSneakers 5-segment class format to improve mental focus, physical strength and overall health and well-being.
SilverSneakers EnerChi Class Description
SilverSneakers EnerChi combines easy to learn tai chi forms and qigong exercises to improve well-being through mindful movement. While learning and practicing forms, attention is given to transferring weight smoothly, maintaining postural control and focused breathing techniques. Benefits include increased muscular endurance, improved balance recovery and a calm mind. Chair support is offered to facilitate standing stability and seated exercise options.
SilverSneakers EnerChi applies these core principles found in tai chi training:
- Movement control and weight transfer.
- Postural alignment and focused breathing.
- Mental clarity and relaxation.
These principles are explored in each section of the SilverSneakers EnerChi 5-segment format:
- Warm-Up and Range of Motion: increase circulation to the extremities; elevate core temperature; focus on deeper breathing; prepare the mind and body for the work to come.
- Work: practice weight transfer and movement control to increase muscular strength and endurance; learn and practice forms to improve health- and skill-related components of fitness.
- Cool-Down: return the body’s energy back to its relaxed and natural state; prepare the body for final stretch.
- Final Stretch: promote flexibility in major and minor joints of the body.
- Relaxation: reduce stress and improve well-being.
Put it into Practice: Breathing and Awareness
Throughout this course you will be asked to pause and practice a form or principle related to EnerChi. When you take time to practice the principles of tai chi, you bring awareness to your own breath and body in the same way you will instruct your participants to practice throughout an EnerChi class.
Read the text first before beginning this exercise. At the end of the directions we will ask you to set a timer for a 5-minute practice.
Whether you are seated or standing, bring your attention to the weight in your hips or feet.
Slowly shift more of your weight to the right. Pause. Feel the weight even out as you shift your weight back through the center (this means your weight is even between both feet or hips). Shift weight to the other side. Pause. Slowly return back to weight evenly distributed in the center.
Lift your chest and gently draw your shoulders back and down.
Bring your attention to your breathing. Relax your belly. Slowly inhale from your nose. Notice your lungs, ribcage, then belly expand gently with the breath. Exhale slowly and feel your abdominal muscles gently contract, guiding the air out.
Relax the muscles in your face. Lift your heart. Let go of the tension in your shoulders. Maintain a tall posture and lengthened spine. Feel yourself root into the ground through your hips and feet. Inhale and shift your weight into your right hip or foot. Slowly exhale and move with the slowness of a tortoise back through center, weight evenly distributed in both hips and feet. Continue the steady yet slow pace as you inhale and transfer weight into your left hip or foot. Notice if you feel yourself move off balance. Move with a smaller range and a greater awareness. Focus your attention into noticing your weight shift right-center-left-center. Breathe.
Set a timer for 5 minutes and begin the exercise. Allow yourself this opportunity for complete mindfulness. At the end of the 5 minutes, take time to reflect on the experience and how you will apply and practice these principles in your SilverSneakers EnerChi class.
Qigong, Tai Chi and Chi
SilverSneakers EnerChi was developed using principles from tai chi and qigong. Both are based on the Chinese cultural principle of chi (pronounced “chee” and also spelled “qi”), which is known as life energy or vital force. Tai chi and qigong techniques build internal strength by incorporating circular movement patterns and focused breathing to develop chi.
Qigong
Qigong has its roots in ancient Chinese medicine. The practice of qigong combines breathing, movement and meditative exercises to create a calm, natural balance of energy. According to its philosophy, when our chi or life force moves freely, the result is increased energy and better health. The relationship between qigong and tai chi is subtle. You may think of qigong as the internal expression of tai chi; while tai chi is regarded as the most well-known and popular moving form of qigong.
Tai Chi
Tai chi, as it is practiced today, evolved from five families or styles, and each style emphasizes slightly different characteristics with a unique set of methods and principles, lineage and date of origin.
Tai Chi Styles
The oldest style is Chen style:
- Whole-body twining.
- Coiling movements.
- Spiral force.
- Explosive releases of power.
- Contains more combat techniques.
Yang style:
- Slow movements.
- Gentle and fluid.
- Grounding and rooted.
- Generally considered easier to learn.
- Promotes ideas of health.
- Gained popularity in modern times.
Sun style:
- High, upright postures.
- Compactness of movement.
- Flexible stepping (follow step), meaning when one foot moves forward or backward the other foot follows or “taps down” for balance.
- Addition of Qigong exercise during movement change.
Wu style:
- Quietness with moderate postures.
- Deep rooting, or anchoring, in steps.
- Characterized by softness.
- Emphasis on redirecting incoming force.
- Tends to have a slightly forward-leaning posture.
Hau/W’u style:
- Not as well known
- Small foot movements
- High and short stances
- Precise hand positions
Tai chi is a soft martial art, meaning participants learn to react to external forces by yielding to and redirecting force to gain control. Many tai chi forms are derived from observing nature and understanding the balance of motion, which can be seen in the way movement control and postural awareness during weight transfer are incorporated into the forms. Later in this course, you’ll learn about these forms, including “White Crane Flashing Wings,” “Parting the Wild Horse’s Mane” and “Wave Hands Like Clouds.”
The core principles of tai chi training are enhanced through practice. These principles establish the foundation of SilverSneakers EnerChi:
- Softness overcomes hardness by yielding to resistance: keeping the joints loose and relaxed, ready to absorb external forces
- Deepening the breath with movement, creating a sinking feeling and anchoring oneself into each posture
- Cultivating awareness and improving inner strength by maintaining focus and mental clarity
SilverSneakers EnerChi incorporates movement patterns from Yang and Sun styles. Postures and forms are upright, gentle, slow and fluid. In EnerChi, forms are modified to flow forward and backward or side to side with an emphasis on weight shifting and follow through steps to promote balance. Qigong exercises are added during the transition of forms to improve flow.